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It's World Vegetarian Day!

It is October 1st and it's World Veggie Day today! Many organizations call attention to vegetarianism that day and encourage everyone to eat neither meat nor fish for 1 day. This not only saves a lot of animal lives and is good for the environment, but it also has a positive impact on your health.

Let us explain why:

When you eat vegetarian, the basis of your diet consists mainly of plant-based foods such as grains, nuts, beans and many fruits and vegetables. You could make a case that it’s a very nice way to have a healthy lifestyle. 

A variety of vegetable products 

Many assume that you should take supplements as a vegetarian, but you can perfectly meet all your body's needs through regular food. Do you want to get started with healthy vegetarian food? Replace meat with vegetable products such as nuts, legumes, soy products such as tofu, tempeh, seitan ... and supplement this with milk and eggs.

Nowadays you can also find a lot of meat substitutes in the supermarket. These are very accessible for people who want to get started with vegetarian food for the first time. Pay attention to the nutritional value of prepacked meat substitutes such as vegetable burgers. These are very variable and often less good than those of other meat substitutes. They are also often breaded, so they absorb a lot of fat during baking. They replace neither meat nor vegetables. Therefore, when choosing your meat substitutes, especially go for legumes or soy-based meat substitutes such as tofu and tempeh. They are very healthy because of the amount of protein they contain. So, when choosing your soy substitute, look at the amount of salt and whether they contain enough protein.

Complex, slow and cheap

You can also opt for legumes. They are very beneficial for your health. They are extremely nutritious due to the amount of protein and fibre and contain complex carbohydrates. The complex carbohydrates are slow sugars and therefore provide a long feeling of satiety. Moreover, they are also a cheap alternative that you’ll be grateful for when arriving at the register.

Ready to try it yourself? 

Now it’s up to you. We give you a few tips on how to put together a good vegetarian meal:

STEP 1: Choose grain products/potatoes. 

Just like in a non-vegetarian diet, the emphasis is on whole grain products. Some grains make an important contribution to proteins. Examples are whole wheat pasta, whole wheat rice, barley, oats, buckwheat, sorghum, bulgur, quinoa, corn, potatoes, couscous.

STEP 2: Choose a meat substitute. 

It is important to have an overview of what the most important meat substitutes are. Preference is given to the following products:

Legumes such as chickpeas, lentils, kidney and white beans (dried and homemade or canned)

Meat substitutes such as: tofu, tempeh, seitan (based on wheat gluten), mycoprotein (such as Quorn)

Eggs

STEP 3: Add vegetables. 

The guidelines for a healthy diet should be followed. It is preferable to use a product containing vitamin C with every meal, so that the absorption of iron is promoted. Preference is given to seasonal vegetables and fruit from the area, and possibly from organic farming. You can use seaweed to provide calcium. 

STEP 4: Choose a fat that provides omega-3 fatty acids. 

Different oils rich in Omega-3 fatty acids include linseed oil, walnut oil, canola oil.

Enjoy your meal!

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